4) Lifestyle Design (Building Sustainable Routines)

Screen Time & Social Media

• The Grey Scale Trick: Turn your phone screen to grayscale. It makes the apps less rewarding to your brain and naturally reduces scrolling.
• App Limits: Use Screen Time (iOS) or Digital Wellbeing (Android) to hard-lock social media after 30 minutes a day.
• News Hygiene: Stop checking the news first thing in the morning. It puts your brain in a reactive, anxious state. Check it once a day for 10 minutes, ideally in the afternoon.

Free Related Resource: Digital Minimalism for Modern Students